20 Best Foods for Fiber
White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's 'embryo.' Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move.
"Making it your go-to will make a big difference in terms of the number of grams of fiber you're getting," says Brown.
Try this recipe: CarbLovers Club Sandwich